by Eliza Sterling

Is the fear of leakage causing you to skip your workout regime during your period? You are not alone. Statistics show a significant percentage of women perceive their performance to be the worst while menstruating, with many citing the fear of leakage as their main concern. Nonetheless, the avoidance of workouts during your menstrual cycle could mean you are missing out on the potential benefits that the right kind of exercise can bring to your health and overall well-being.
It’s time for a paradigm shift by embracing the technique known as phase-based training. This approach not only adopts your workouts to your menstrual cycle but also empowers you to perform at your full potential, at every stage of your monthly cycle.

Pioneering the Women-Focused Fitness Approach

Historically, most fitness training and nutritional guidelines have been based primarily on research on men. The deficiency of female-specific research means many of us are not entirely body literate. Thankfully, that trend is slowly changing due to emerging research that hormonal shifts throughout the menstrual cycle can have diverse effects on fitness parameters including heart rate, energy levels, recovery rate, and body temperature.
It is vital that we consider our hormonal fluctuations while indulging in any form of exercise to optimize our performance, irrespective of the time of the month.

The Hormonal Guideline to Training

Realizing the impact hormones have on our bodies will guide us in selecting the appropriate form of exercise during different development stages throughout a cycle. This necessitates the need to understand and track your menstrual cycle to provide insight into how to customize your workouts accordingly.

The Four Phases of the Menstrual Cycle: Adapting Workouts Accordingly

Following are the workout guidelines in accordance to your menstrual cycle,

1. During menstruation, consider low-intensity workouts such as yoga, Pilates, or Barre.
2. In the follicular phase of the cycle, consider high-intensity training to capitalize on the energy boost.
3. Avoid potential injury due to ligament laxity during ovulation by ensuring thorough warm-ups.
4. Dial down your workout intensity during the luteal phase when fatigue tends to kick in more quickly and switch to moderate-intensity exercises.

Easing the Practicability Concerns

Does all the tracking and adapting feel a bit overwhelming? Not to worry, there are fitness platforms that offer personalized workout programs that acknowledge your cycle and symptoms. These platforms aim to encourage listening to your body, satisfying it with the needed exercise, nutrition, and rest rather than pushing it beyond its tolerance level.

Exploiting the Professional Athlete Experience

Even some of the best athletes in the world have had to adjust and manage their menstrual cycles to maintain optimal performance during any point in their cycle. They also strive for comfort and security during their workout regimen by selecting comfortable period products and high-waisted bottoms that stay in place.

Bishop Your Workouts: Embrace the Cycle

Here is a highly beneficial guide to a workout plan charted based on the menstrual cycle. This method incorporates low-intensity exercising during menstruation, high-intensity workouts during the follicular phase, guided workouts during ovulation to avoid injuries, and switching to moderate intensity workouts during the luteal phase.
Remember, the benefits you can obtain by exercising during your period outweigh the inconveniences. So, don’t let your period deter you from your fitness goals!
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